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Corn grits vs. Pretzels — In-Depth Nutrition Comparison

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A recap on the differences between corn grits and pretzels

  • Corn grits has more iron; however, pretzels are higher in manganese, copper, phosphorus, folate, zinc, magnesium, fiber, and vitamin B6.
  • Pretzels cover your daily manganese needs 76% more than corn grits.
  • Pretzels contain 4 times less iron than corn grits. Corn grits contains 6.71mg of iron, while pretzels contain 1.67mg.
  • Corn grits has less sodium.

Food varieties used in this article are Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Snacks, pretzels, hard, plain, made with unenriched flour, salted.

Infographic

Corn grits vs Pretzels infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 11% 13% 63% 88% 23% 48% 224% 233% 32%
Contains more CalciumCalcium +77.8%
Contains more IronIron +301.8%
Contains less SodiumSodium -86.8%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +440.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +844.4%
Contains more PhosphorusPhosphorus +707.1%
Contains more ManganeseManganese +3551%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 45% 23% 36% 17% 27% 0% 0% 62% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +453.8%
Contains more Vitamin B6Vitamin B6 +314.3%
Contains more FolateFolate +207.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Corn grits Pretzels DV% diff.
Manganese 0.049mg 1.789mg 76%
Sodium 227mg 1715mg 65%
Iron 6.71mg 1.67mg 63%
Copper 0mg 0.264mg 29%
Carbs 15.95g 79.2g 21%
Calories 74kcal 381kcal 15%
Protein 1.58g 9.1g 15%
Folate 27µg 83µg 14%
Phosphorus 14mg 113mg 14%
Selenium 5.8µg 11%
Zinc 0.09mg 0.85mg 7%
Fiber 1.1g 2.8g 7%
Polyunsaturated fat 0.191g 1.22g 7%
Magnesium 6mg 35mg 7%
Vitamin B6 0.028mg 0.116mg 7%
Starch 15.39g 6%
Vitamin B5 0.052mg 0.288mg 5%
Fats 0.49g 3.5g 5%
Potassium 27mg 146mg 4%
Saturated fat 0.076g 0.75g 3%
Monounsaturated fat 0.081g 1.36g 3%
Vitamin B1 0.143mg 0.18mg 3%
Vitamin B2 0.135mg 0.1mg 3%
Calcium 64mg 36mg 3%
Vitamin B3 1.672mg 1.92mg 2%
Net carbs 14.85g 76.4g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Choline 2.6mg 0%
Tryptophan 0.011mg 0.109mg 0%
Threonine 0.052mg 0.259mg 0%
Isoleucine 0.058mg 0.345mg 0%
Leucine 0.228mg 0.636mg 0%
Lysine 0.031mg 0.221mg 0%
Methionine 0.029mg 0.164mg 0%
Phenylalanine 0.087mg 0.453mg 0%
Valine 0.077mg 0.392mg 0%
Histidine 0.048mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more WaterWater +2361.2%
Contains more ProteinProtein +475.9%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +396.6%
Contains more OtherOther +544.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
23% 41% 37%
Saturated fat: Sat. Fat 0.75 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 1.22 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1579%
Contains more Poly. FatPolyunsaturated fat +538.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.